Healthy Recipes for Optimal Brain Function: Daniel Amen’s Favorite Salad

If you are looking for a nutritious meal that boosts cognitive function, a salad enriched with vibrant vegetables may be the perfect choice. According to Daniel Amen, M.D., a clinical neuroscientist and psychiatrist, his favorite lunch includes a delightful medley of colorful vegetables and healthy fats.

A Neuroscientist’s Choice for Brain Health

On a recent episode of the mindbodygreen podcast, Dr. Amen shared, ‘I just had lunch, and I had a big salad with red bell peppers, orange bell peppers, cucumbers, and olives.’ This combo is not just tasty but also optimized for brain health.

Dr. Amen emphasizes the importance of avoiding simple carbohydrates during lunch, stating, ‘I have found that eliminating all simple carbohydrates at lunch can make a dramatic difference in energy and focus in the afternoon.’ He points out that vegetables like bell peppers provide a substantial amount of vitamin C, vital for memory and cognitive abilities.

The Brain-Boosting Ingredients

• Leafy Greens: Spinach, kale, or arugula serve as the base for the salad.
• Bell Peppers: Red and orange bell peppers are packed with vitamin C.
• Cucumbers: Added for crunch and hydration.
• Olives: These healthy fats support overall brain health.
• Extra-Virgin Olive Oil: Dr. Amen recommends using it as a dressing for its healing properties and antioxidants.
• Protein: Adding wild-caught salmon or another protein source enhances the meal’s nutritional profile.

Here is a simple recipe to prepare this brain-health salad:

• 2 to 3 handfuls of leafy greens
• ½ red bell pepper, chopped
• ½ orange bell pepper, chopped
• ¼ cucumber, chopped
• ¼ cup green or black olives
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon vinegar
• 1 serving of wild-caught salmon or another protein

Conclusion

This salad is an accessible way to nourish your brain while enjoying a straightforward, healthful meal. It may not win any culinary awards, but it certainly packs a punch in terms of supporting cognitive function and overall health. Remember, eating well is a vital step toward maintaining a healthy lifestyle.